arathon nutrition can be the difference between finishing strong and hitting the wall. You can have the perfect training plan and the best shoes on your feet, but without the right fuel, your body simply won’t have the energy to perform when it matters most.
The key to marathon nutrition success isn’t just what you take - it’s how well you’ve practised it.
Why marathon nutrition is so important
Your body stores a limited amount of carbohydrate (glycogen). For most runners, those stores last around 90 minutes at marathon pace. After that, energy levels drop sharply - this is what runners call “the wall”.
Taking on carbohydrates during your run:
- Maintains blood sugar levels
- Preserves muscle glycogen
- Helps you hold pace for longer
- Reduces mental fatigue late in the race
Simply put: fuel early, fuel often.
Train Your Gut, Not Just Your Legs
One of the biggest nutrition mistakes marathon runners make is trying something new on race day. Your gut needs training just like your muscles.
Long runs are the perfect opportunity to:
- Test different gel brands and flavours
- Practise timing and frequency
- Learn how much your stomach can tolerate
- Find what works for you
What suits one runner may not suit another - and that’s completely normal.
How Much Fuel Should You Take?
As a general guideline:
- 30–60g of carbohydrates per hour for newer runners
- 60–90g per hour for experienced marathoners
This usually translates to:
- 1 gel every 20–30 minutes
- Or a mix of gels, chews, and drinks
Consistency matters more than quantity - small, regular intakes are easier to absorb and reduce stomach issues.
Example Marathon Nutrition Timing Table
This is a sample plan for a runner targeting 60–75g of carbs per hour. Always adjust based on what you’ve practised in training.
Before the Start
| Time | Fuel |
|---|---|
| 15–20 mins pre-start | 1 energy gel + a few sips of water |
During the Marathon
| Race Time | Fuel | Notes |
|---|---|---|
| 20 mins | 1 gel | Start fuelling early |
| 40 mins | 1 gel | Small, regular intake |
| 60 mins | Electrolytes | Especially if warm |
| 75 mins | 1 gel | Don’t wait for fatigue |
| 95 mins | 1 gel or chews | Choose what feels easiest |
| 115 mins | Electrolytes | Helps prevent cramp |
| 135 mins | 1 gel | Mental boost late on |
| 155 mins | Optional gel | If targeting strong finish |
What This Provides
- 6–7 gels total
- 60–75g carbs per hour
- Electrolyte support for hydration and muscle function
Beginner-Friendly Alternative
If you’re newer to marathon fuelling, aim for:
- 1 gel every 30 minutes
- Electrolytes every 60–90 minutes
This still delivers strong energy without overwhelming the gut.
Top Tip from the Running Bear Team
Practise this exact timing on your long runs - even setting a watch alert helps. The more familiar your fuelling routine feels, the calmer and more confident you’ll be on race day.
Our Go-To Marathon Nutrition Picks
Energy Gels
Fast, convenient, and easy to carry - gels are the backbone of marathon fuelling.
- Maurten – Hydrogel technology allows high carb intake with minimal gut stress
- OTE – Clean, mild flavours that are easy on the stomach
- Styrkr – Designed for high-carb intake with performance-led formulas
Electrolytes
Electrolytes help replace salts lost through sweat and support muscle function, especially important in warmer races or for heavy sweaters.
- SaltStick – Easy-to-dose capsules that help prevent cramping and maintain hydration balance
Chews
A great alternative or supplement to gels, chews provide energy in smaller, more manageable bites.
- OTE Chews – Gentle on the stomach and easy to pace
- Bonk Breakers – A mix of carbs and flavour variety to fight palate fatigue
Race Day Strategy: Keep It Simple
By race day, everything should feel familiar:
- Stick to the nutrition you’ve trained with
- Set reminders or use mile markers to fuel regularly
- Start fuelling early - don’t wait until you feel tired
If you wait until you’re hungry, it’s already too late.
Top Tip from the Running Bear Team
Lay out your nutrition the night before your race and plan exactly when you’ll take each item. Removing decisions on race day helps keep nerves under control and ensures you stay fuelled from start to finish.